Friday
Baseline
3x
10/10 Bird Dog
20 Mountain Climbers
30 Singles
100m Run
Work Capacity
In 6 mins
800m run
ME situps
Rest 2 mins
In 5 mins
600m run
ME DU
Rest 2 mins
In 4 mins
400m run
ME swings (any variation! 2 hand swings, H2H swings, one arm swings...)
Rest 4 mins
400m run for time
Durability
Accumulate 2 mins plank
Accumulate 2 min hollow hold